CC_Nutrition

“Informed By Science”

Tag: tart

  • Behaviour Change and Nutrition: The Key to Consistency

    Whether you’re aiming to build muscle, lose fat, or enhance performance, your nutrition habits are just as important as your training program. But sticking to a diet plan whether it’s a bulking phase, a cutting cycle, or performance nutrition can be harder than hitting a heavy squat. The real challenge isn’t knowing what to eat; it’s changing your behaviour to make it happen consistently.

    This is where behaviour change science comes in. Grounded in psychology, behaviour change strategies can help gym goers, athletes and well honestly, anyone! overcome common barriers like poor planning, low motivation, and decision fatigue turning good intentions into real results.

    Why Motivation Alone Isn’t Enough

    You might start a new meal plan feeling motivated and ready. But motivation fluctuates. To stay consistent long-term, you need more than willpower you need systems and strategies.

    According to the COM-B model, behaviour is driven by three things: Capability, Opportunity, and Motivation (Michie et al., 2011). In a gym context, this might look like:

    Capability: Do you have the cooking skills and nutrition knowledge? Opportunity: Is your environment helping or hindering your eating goals? Motivation: Are you clear on why you’re doing this?

    Addressing all three areas sets you up for long-term adherence not just short-term compliance.

    Habit Formation and Meal Consistency

    For athletes and recreational lifters, habit formation is key. The Health Action Process Approach (HAPA) highlights the difference between intention and action. You might plan to prep meals or hit your macros but without planning, tracking, and adjusting, those intentions often fall flat (Schwarzer, 2008).

    Using tools like MyFitnessPal (or other apps), food scales, and prep routines helps build consistency. Research shows that self-monitoring—tracking what you eat—is one of the most powerful predictors of success in fat loss and muscle gain (Chen et al., 2023).

    Digital Tools for Diet Adherence

    A 2023 meta-analysis confirmed that using nutrition tracking apps significantly improves dietary behaviours and outcomes in people aiming to lose fat or gain lean mass (Chen et al., 2023). These tools don’t just count calories they give real-time feedback, help you spot trends, and reinforce accountability.

    Other behaviour change techniques (BCTs) proven to support gym-related goals include:

    SMART goal-setting (Specific, Measurable, Achievable, Relevant, Time-bound)

    If then planning (e.g., “If I get hungry post-workout, then I’ll have a protein shake”)

    Social support (training partners or online communities)

    Why Most Meal Plans Fail (And How to Fix It)

    Many people fall off their meal plans not because they’re “lazy” or “undisciplined,” but because their approach doesn’t match their lifestyle or values. According to the Theory of Planned Behaviour (TPB), intentions alone aren’t enough people must also believe they have control over their environment and the ability to follow through (Ajzen, 1991).

    That’s why environmental restructuring like prepping meals in advance, keeping snacks out of sight, or having protein options ready post-training is critical. Your environment should make the right choice the easy choice.

    The Bigger Picture: Stress, Sleep, and Social Support

    Behaviour change science also reminds us that diet doesn’t happen in isolation. Poor sleep, stress, or a lack of social support can derail even the best plan. The Science of Behavior Change (SOBC) program by NIH highlights how self-regulation, stress management, and habit loops can be modified to enhance results (NIH, 2023).

    In other words, you don’t need to grind harder you need to train smarter, eat smarter, and structure your environment and mindset for success.

    Conclusion

    If you’ve ever struggled to stay consistent with your nutrition while training hard, you’re not alone and you’re not lacking discipline. You’re just missing the behaviour change strategies that align your habits with your goals.

    By applying science-based models like COM-B, HAPA, and TPB, and using tools like tracking apps, habit systems, and structured planning, you can finally bridge the gap between training and nutrition and unlock your full potential in the gym.

    References

    Ajzen, I., 1991. The theory of planned behavior. Organizational Behavior and Human Decision Processes, 50(2), pp.179–211.

    Chen, J., Cade, J.E. and Allman-Farinelli, M., 2023. The effectiveness of nutrition apps in improving dietary behaviours and health outcomes: a systematic review and meta-analysis. Public Health Nutrition, 26(1), pp.1–12.

    Greaves, C.J., Sheppard, K.E., Abraham, C., Hardeman, W., Roden, M., Evans, P.H. and Schwarz, P., 2011. Systematic review of reviews of intervention components associated with increased effectiveness in dietary and physical activity interventions. BMC Public Health, 11(1), p.119.

    Lee, R.M., Fischer, C., Caballero, P., and Andersson, E., 2022. Behaviour change nutrition interventions and their effectiveness: a systematic review of global public health outcomes. PLOS Global Public Health, 2(9), p.e0000401.

    Michie, S., Atkins, L., and West, R., 2014. The Behaviour Change Wheel: A Guide to Designing Interventions. London: Silverback Publishing.

    Michie, S., van Stralen, M.M. and West, R., 2011. The behaviour change wheel: A new method for characterising and designing behaviour change interventions. Implementation Science, 6(1), p.42.

    NIH Common Fund, 2023. Science of Behavior Change (SOBC). [online] Available at: https://commonfund.nih.gov/science-behavior-change-sobc [Accessed 18 May 2025].

    Schwarzer, R., 2008. Modeling health behavior change: How to predict and modify the adoption and maintenance of health behaviors. Applied Psychology, 57(1), pp.1–29.

  • Citrulline Malate and Performance: The Science Behind the Pump

    By Chris Clayton, PhD, SENr, Performance Nutritionist.

    As a performance nutritionist, I’ve worked with athletes across disciplines—cycling, boxing, MMA, and football. One supplement I consistently see delivering results, especially in high-intensity and strength-focused training, is citrulline malate. Unlike many so-called “pre-workout” compounds, this one stands up to scrutiny. So let’s take a deep dive into what citrulline malate is, how it works, and what the science really says about its impact on performance.

    What Is Citrulline Malate?

    Citrulline malate is a combination of two compounds:

    L-Citrulline: A non-essential amino acid that’s a precursor to L-arginine. It’s more effective than direct arginine supplementation at boosting nitric oxide (NO) levels due to better absorption and bioavailability. Malate (Malic Acid): A key intermediate in the tricarboxylic acid (TCA) cycle, also known as the Krebs cycle, which plays a central role in energy production.

    Together, this combo supports both anaerobic and aerobic performance by enhancing blood flow, buffering fatigue, and improving energy efficiency.

    Mechanisms of Action: How It Works

    Here’s how citrulline malate contributes to performance:

    Nitric Oxide Boost via Arginine Pathway: Supplementing with citrulline increases plasma L-arginine and nitric oxide more effectively than arginine itself (Schwedhelm et al., 2008). Higher NO levels result in vasodilation, which increases oxygen and nutrient delivery to working muscles, improving endurance and reducing fatigue. Ammonia and Lactate Clearance: Citrulline helps detoxify ammonia through the urea cycle, delaying the onset of fatigue (Sureda et al., 2010). This is particularly important during high-volume resistance training or repeated sprint bouts. Enhanced ATP Production via Malate: Malate supports mitochondrial energy production. It facilitates the regeneration of NAD+, a coenzyme essential for ATP generation, especially under aerobic conditions.

    What the Research Says

    1. Strength and Resistance Training

    Pérez-Guisado & Jakeman (2010): In this double-blind, placebo-controlled study, 8g of citrulline malate taken 1 hour before upper-body resistance training significantly increased the number of repetitions completed (by ~52.92%) and reduced muscle soreness at 24 and 48 hours post-training. Wax et al. (2015): Male subjects performing leg resistance training saw improved repetitions and reduced fatigue when supplemented with 8g of citrulline malate. This confirmed earlier findings and suggested a strong role in muscular endurance.

    2. Endurance Performance

    Bailey et al. (2015): A 6g dose of citrulline increased plasma nitrate and nitrite, improved VO2 kinetics, and reduced oxygen cost during moderate-intensity cycling. This means athletes required less oxygen to perform the same amount of work—an efficiency gain that matters in endurance sports. Glenn et al. (2016): In this study on recreationally active males, a single 8g dose improved cycling time to exhaustion and reduced ratings of perceived exertion (RPE). Athletes felt they were working less hard to achieve the same output.

    3. Recovery and Muscle Soreness

    Gonzalez et al. (2018): Citrulline supplementation post-exercise improved blood flow and reduced delayed onset muscle soreness (DOMS), likely due to enhanced nutrient delivery and waste clearance during recovery phases.

    Practical Recommendations: How I Use It with Athletes

    Here’s how I typically program citrulline malate use:

    Dosage: 6–8g taken 30–60 minutes before training. This is the most evidence-backed range. Form: Powdered form is ideal, either standalone or in a pre-workout blend without excessive stimulants. Many commercial pre-workouts under-dose citrulline, so check labels carefully. Timing: Take on an empty stomach pre-training for better absorption. For high-volume training blocks or tournaments, some athletes use it daily for a more sustained effect on recovery. Cycling: While not strictly necessary, I may cycle usage (e.g., 5 days on, 2 days off) during off-season periods or lower training loads, simply to match need and avoid unnecessary supplementation.

    Safety and Side Effects

    Citrulline malate has a strong safety profile. No serious adverse effects have been reported at doses up to 10g per day. It’s stimulant-free, making it a good option for athletes training in the evening or those sensitive to caffeine. Minor side effects like stomach discomfort can occur in some people, particularly at higher doses, but these are rare.

    Final Thoughts

    From the lab to the gym floor, citrulline malate has earned its place as one of the few supplements that actually does what it claims. Whether you’re a strength athlete looking to grind out extra reps, a cyclist chasing improved endurance, or a combat sport athlete managing high training volumes, citrulline malate can offer a genuine performance boost.

    Just like any supplement, it works best when it’s built on a foundation of good nutrition, sleep, and recovery. But if you’re looking for a scientifically supported edge, this one’s worth considering.

    This is a good option that is informed sport so you can be sure it is free from banned substances

    Applied Nutrition Citrulline Malate 2:1

    Key References:

    Pérez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215–1222. Wax, B., et al. (2015). Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise. European Journal of Sport Science, 15(1), 45–52. Bailey, S. J., et al. (2015). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology, 107(4), 1144–1155. Glenn, J. M., et al. (2016). Acute citrulline malate supplementation improves cycling time trial performance in trained cyclists. Journal of Strength and Conditioning Research, 30(4), 1097–1103. Sureda, A., et al. (2010). L-Citrulline-malate influence over branched chain amino acid utilization during exercise. European Journal of Applied Physiology, 110(2), 341–351. Gonzalez, A. M., et al. (2018). Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. Journal of Strength and Conditioning Research, 32(2), 385–391.

  • The Foundations of Performance Nutrition: Why Timing, Type, and Total Matter

    When it comes to enhancing performance—whether in sport, exercise, or day-to-day energy demands—nutrition is far more than just “eating healthy.” It’s a science-driven approach that focuses on fuelling the body in a strategic way to optimise energy, recovery, strength, and endurance. At the core of performance nutrition lies three crucial pillars: timing, type, and total intake. When these elements are aligned, they create a powerful framework to support physical performance and recovery. Let’s break each of these down.

    1. Timing: When You Eat Matters

    Nutrient timing is all about when you eat in relation to training or activity. Eating the right foods at the right times can enhance energy availability, reduce fatigue, and accelerate recovery.

    Pre-training: Fuel up with a mix of carbohydrates and a small amount of protein 1–3 hours before exercise to ensure glycogen stores are topped up and muscles are primed. During training: For longer sessions (especially over 60–90 minutes), intra-workout nutrition like simple carbs and fluids can help maintain energy and hydration. Post-training: Recovery nutrition is vital. Consuming carbs and protein within 30–60 minutes post-exercise helps replenish glycogen stores and kickstarts muscle repair.

    Ignoring nutrient timing can lead to under-fuelling, sluggish sessions, and prolonged recovery.

    2. Type: What You Eat Matters

    All calories are not created equal—especially when it comes to performance. The type of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) you consume plays a major role in how your body performs.

    Carbohydrates are the body’s preferred source of energy during high-intensity activity. Think whole grains, fruits, starchy veg, and sports-specific fuel like energy gels when needed. Protein is essential for muscle repair, growth, and overall recovery. Aim for lean protein sources like poultry, eggs, dairy, legumes, and plant-based alternatives. Fats, while often overlooked, are key for long-lasting energy and hormone function—especially in endurance athletes. Prioritise healthy fats like avocado, nuts, seeds, and oily fish. Hydration and electrolytes are just as important as food—without them, energy and focus can quickly drop.

    Matching the type of food to your activity and goals helps the body perform efficiently and recover faster.

    3. Total: How Much You Eat Matters

    Even with perfect timing and the right types of food, performance can still suffer if you’re under-fuelling or over-fuelling. Your total intake—the quantity of calories and nutrients—needs to align with your energy output and individual goals.

    Under-eating can lead to low energy availability, poor recovery, fatigue, and increased injury risk. Over-eating may cause sluggishness, weight gain, and reduced performance in sports that require speed or agility. Individual needs vary depending on training intensity, frequency, body composition goals, and metabolic rate—there’s no one-size-fits-all.

    Working with a nutritionist or using tracking tools can help athletes find the sweet spot that meets their specific energy demands.

    Final Thoughts: The Big Picture

    Performance nutrition isn’t just about what you eat—it’s a strategic combination of when, what, and how much you eat. These three pillars—timing, type, and total—are the backbone of effective fuelling for performance. Whether you’re training for a marathon, lifting heavy in the gym, or simply looking to feel more energised and focused in your daily life, getting these fundamentals right is essential.

    By fine-tuning these elements, you’re not just eating—you’re fuelling with purpose.

  • Nutrition for Recovery After a CrossFit Competition: Fuelling Your Body for Optimal Repair

    CrossFit competitions demand a combination of strength, endurance, agility, and mental focus, pushing athletes to their physical limits. After a grueling day (or days) of intense physical activity, proper nutrition is essential to promote recovery, restore energy, and prevent injury. This blog post will outline the critical role of nutrition in post-competition recovery, with evidence-based recommendations to help you recover faster and more effectively.

    Why Recovery Nutrition Matters

    After a CrossFit competition, your body undergoes a series of processes to repair muscle damage, replenish glycogen stores, and rehydrate. The nutrition you provide during the recovery period is vital in optimising these processes. Here’s why:

    1. Muscle Repair and Protein Synthesis: Intense physical activity, such as CrossFit, causes microscopic tears in muscle fibers. Protein is crucial for muscle repair and recovery, as it provides the building blocks needed for muscle protein synthesis (MPS).
    2. Glycogen Replenishment: CrossFit relies heavily on glycolysis for energy, which depletes muscle glycogen stores. Consuming carbohydrates post-competition helps replenish glycogen, enabling the muscles to recover and prepare for future training sessions.
    3. Hydration: During a competition, athletes lose fluids and electrolytes through sweat, which must be replenished to prevent dehydration and maintain optimal performance.
    4. Inflammation Reduction: Intense exercise also induces inflammation in the body. Consuming anti-inflammatory foods and nutrients can help reduce this inflammation and alleviate muscle soreness.

    Key Nutrients for Recovery

    Based on current scientific literature, there are several key nutrients that should be prioritised in your recovery nutrition:

    1. Protein

    Protein intake is critical for muscle repair and recovery. Research shows that consuming 20-40 grams of high-quality protein within 30 minutes to two hours after exercise maximises muscle protein synthesis (Schoenfeld et al., 2013). Whey protein, lean meats, fish, eggs, and plant-based proteins like soy and legumes are excellent sources. Aim for around 1.2–1.7 grams of protein per kilogram of body weight per day during the recovery phase, as suggested by the International Society of Sports Nutrition (Jäger et al., 2017).

    2. Carbohydrates

    Carbohydrates are essential for replenishing glycogen stores. CrossFit competitions deplete muscle glycogen, and consuming 1.0–1.2 grams of carbohydrates per kilogram of body weight within the first hour after intense exercise has been shown to accelerate glycogen resynthesis (Ivy, 2004). This will ensure that your energy stores are replenished for your next training session. Examples of carbohydrate-rich foods include fruits, whole grains, and starchy vegetables.

    3. Electrolytes and Fluids

    Rehydration is critical after CrossFit, especially if the competition involved long, sweaty workouts. Electrolytes like sodium, potassium, and magnesium are lost through sweat and must be replaced to avoid cramps and fatigue. Studies suggest that drinking beverages containing both fluids and electrolytes can improve rehydration and maintain performance during recovery (Maughan & Shirreffs, 2010).

    You can replenish electrolytes with sports drinks, coconut water, or electrolyte tablets. Water is still your primary hydration source, but it’s essential to include electrolytes when you’ve had a significant loss of fluids.

    4. Fats

    While fats are not the primary energy source during recovery, consuming healthy fats can help modulate inflammation and improve overall recovery. Omega-3 fatty acids, found in foods like salmon, walnuts, and chia seeds, have anti-inflammatory effects that may reduce muscle soreness and improve joint recovery (Philippou et al., 2017).

    5. Antioxidants

    Antioxidants help combat oxidative stress, which is an inevitable result of intense exercise. Incorporating fruits and vegetables high in antioxidants, such as berries, spinach, and kale, can reduce muscle damage and inflammation. Some research suggests that antioxidant supplementation (like vitamin C and E) can support muscle recovery, although results are mixed and whole food sources are generally recommended (Ferguson-Stegall et al., 2011).

    6. Caffeine

    Though commonly known for its stimulant effects, caffeine also plays a role in recovery. It has been shown to enhance glycogen re-synthesis when consumed alongside carbohydrates post-exercise, which can further accelerate the recovery process (Graham et al., 2007). So, a small cup of coffee or green tea may be beneficial for some athletes after a competition. Do not compromise sleep if your recovery starts late PM.

    Supplements for Recovery

    While whole foods should always be prioritised, some athletes may benefit from additional supplements to further enhance recovery. Here are some key supplements that may help:

    1. Branched-Chain Amino Acids (BCAAs)

    BCAAs—leucine, isoleucine, and valine—are essential amino acids that play a significant role in muscle recovery. Research suggests that BCAAs can reduce muscle soreness, decrease muscle damage, and stimulate muscle protein synthesis after exercise (Jackman et al., 2010). If you struggle to meet your protein needs from food alone, BCAAs might be a helpful addition to your recovery protocol.

    2. Creatine

    Creatine is a well-researched supplement known for enhancing strength and power during exercise. While it is typically used during training to increase performance, some studies suggest that creatine supplementation post-exercise may help with muscle repair by reducing inflammation and promoting cell recovery (Rawson & Volek, 2003). A typical dose is 3-5 grams per day, and creatine can be taken post-competition to help with long-term muscle recovery.

    3. Glutamine

    Glutamine is an amino acid that plays a critical role in immune function and muscle repair. During periods of intense physical stress, such as after CrossFit competitions, glutamine levels may decrease. Supplementing with glutamine can help to prevent muscle breakdown, improve immune function, and support gut health (Kreider et al., 2010).

    4. Fish Oil (Omega-3 Fatty Acids)

    As mentioned earlier, omega-3 fatty acids have anti-inflammatory effects, which are especially beneficial for muscle recovery. Omega-3 supplementation (around 1–3 grams per day) has been shown to reduce muscle soreness and improve recovery after intense exercise (Philippou et al., 2017). Fish oil is an excellent supplement if you don’t regularly consume fatty fish like salmon.

    5. Tart Cherry Juice

    Tart cherry juice has gained attention for its potential to reduce muscle soreness and inflammation. Studies have shown that consuming tart cherry juice before and after intense physical activity can decrease muscle damage, oxidative stress, and inflammation, ultimately aiding in recovery (Howatson et al., 2010). A typical dose is about 230ml of tart cherry juice or equivalent concentrated powder.

    6. Vitamin D

    Vitamin D is vital for bone health, immune function, and muscle function. Some studies suggest that vitamin D deficiency may impair muscle recovery and increase the risk of injury. Supplementing with vitamin D, especially in athletes who train indoors or in regions with limited sunlight, may improve recovery and overall performance (Close et al., 2013). A typical dose is 1000-2000 IU per day, but it’s important to have your vitamin D levels checked by a healthcare provider to determine the correct dose.

    Recovery Nutrition Timeline

    The window for post-workout nutrition, often called the “anabolic window,” is typically the first 30-60 minutes post-exercise. During this period, your body is primed to absorb nutrients and initiate the recovery processes. Ideally, your post-competition meal should include a combination of protein, carbohydrates, and fluids. Here’s a sample recovery meal:

    • Protein source: 25-30 grams of lean protein (e.g., chicken, turkey, or plant-based protein powder)
    • Carb source: 50-75 grams of carbohydrates (e.g., sweet potato, quinoa, or fruit)
    • Healthy fat source: A handful of nuts or a tablespoon of olive oil
    • Fluids: 500-700 ml of water or an electrolyte-rich sports drink

    Additional Recovery Strategies

    While nutrition plays a vital role in recovery, it’s important to combine it with other recovery strategies, such as:

    • Sleep: Aim for 7-9 hours of sleep per night. During sleep, the body’s repair and growth processes are most active.
    • Active Recovery: Engage in light exercises, like walking or yoga, the day after the competition to promote blood flow and reduce soreness.
    • Stretching and Foam Rolling: To prevent tight muscles and increase mobility, incorporate stretching and foam rolling into your recovery routine.

    Conclusion

    Post-competition recovery is an essential aspect of maintaining performance and reducing the risk of injury. By focusing on protein for muscle repair, carbohydrates for glycogen replenishment, proper hydration with electrolytes, and inflammation-reducing foods, you can set your body up for optimal recovery. Supplements like BCAAs, creatine, omega-3s, and tart cherry juice can further support your recovery. Remember, recovery doesn’t end the day of the competition—consistent attention to nutrition, sleep, and recovery strategies over the next few days will maximise your results.

    For more info like this follow my Instagram page chrisclayton14

    References:

    1. Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53.
    2. Jäger, R., Purpura, M., & Kerksick, C. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
    3. Ivy, J. L. (2004). Dietary strategies to promote glycogen synthesis after exercise. Canadian Journal of Applied Physiology, 29(3), 306-317.
    4. Maughan, R. J., & Shirreffs, S. M. (2010). Rehydration and recovery after exercise. Nutrition Reviews, 68(2), 80-90.
    5. Philippou, A., Vassiliou, E., & Nicolaides, N. C. (2017). The role of omega-3 fatty acids in the recovery from exercise-induced muscle damage: A systematic review and meta-analysis. Sports Medicine, 47(4), 669-683.
    6. Ferguson-Stegall, L., Pollock, R. D., & Stone, M. H. (2011). The effects of antioxidants on exercise-induced muscle damage. International Journal of Sport Nutrition and Exercise Metabolism, 21(6), 468-476.
    7. Graham, T. E., Wright, D. C., & Bunn, J. (2007). Caffeine ingestion and muscle glycogen use during prolonged exercise in humans. European Journal of Applied Physiology, 100(5), 415-423.
    8. Jackman, S. R., et al. (2010). Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition, 7(1), 1-9.
    9. Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance exercise on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.
    10. Kreider, R. B., et al. (2010). Glutamine: A potentially useful supplement for exercise recovery. Journal of Sports Science & Medicine, 9(3), 401-406.
    11. Howatson, G., et al. (2010). The effects of tart cherry juice on recovery following prolonged endurance exercise. Journal of the International Society of Sports Nutrition, 7(1), 17.
    12. Close, G. L., et al. (2013). The influence of vitamin D status on athletic performance and recovery. Sports Medicine, 43(9), 1307-1319.

  • Tart Cherry….a game changer for athletes?

    I thought about this after being asked if tart cherry is worth it….in my opinion based on the research available i think it certainly has a place in the athletic world. However, I think the context and the correct protocol are vital……A single dose post training may not be enough. Hopefully after reading this you may be best equipped to include tart cherry into your nutrition strategy.

    Tart Cherry for Performance and Recovery: A Science-Backed Approach?

    Athletes and fitness enthusiasts are constantly seeking natural ways to enhance performance and accelerate recovery. One food that has gained attention in recent years is tart cherry (Prunus cerasus). Rich in antioxidants, polyphenols, and anthocyanins, tart cherry has been studied for its potential benefits in muscle recovery, inflammation reduction, and overall exercise performance. This post explores the science behind tart cherry supplementation and its implications for athletic performance and recovery.

    The Science Behind Tart Cherry

    Tart cherries, particularly Montmorency cherries, contain high levels of anthocyanins, which possess potent anti-inflammatory and antioxidant properties (Bell et al., 2014). These bioactive compounds help mitigate oxidative stress and muscle damage caused by intense exercise. The consumption of tart cherry juice or supplements has been linked to reductions in markers of muscle damage, such as creatine kinase (CK) and lactate dehydrogenase (LDH), following strenuous exercise (Connolly et al., 2006).

    Performance Enhancement

    Research suggests that tart cherry supplementation can enhance endurance performance. A study by Levers et al. (2016) found that athletes who consumed tart cherry powder experienced improved aerobic endurance, reduced muscle soreness, and increased time to exhaustion compared to a placebo group. The potential mechanisms include improved blood flow, reduced oxidative stress, and enhanced mitochondrial function.

    Additionally, tart cherry has been shown to reduce muscle pain and soreness after high-intensity exercise. In a study by Howatson et al. (2010), marathon runners who consumed tart cherry juice experienced significantly less post-race muscle pain compared to those who did not. This suggests that tart cherry may support better performance by minimizing exercise-induced muscle damage and inflammation.

    Accelerated Recovery and Reduced Inflammation

    One of the key benefits of tart cherry for athletes is its ability to speed up muscle recovery. A study by Bowtell et al. (2011) demonstrated that tart cherry supplementation reduced muscle strength loss and improved recovery in well-trained individuals. The anti-inflammatory properties of tart cherry are particularly beneficial in reducing delayed onset muscle soreness (DOMS) and facilitating a quicker return to training.

    Moreover, tart cherry has been shown to positively influence sleep quality, which is crucial for recovery. The natural melatonin content in tart cherries may help regulate sleep cycles and improve overall sleep duration and quality (Losso et al., 2018).

    How to Incorporate Tart Cherry Into Your Routine

    For athletes and active individuals looking to incorporate tart cherry into their regimen, research suggests the following guidelines:

    • Tart Cherry Juice: Consuming 8–12 ounces (240–355 mL) of tart cherry juice twice daily for 4–7 days before and after intense exercise can optimize recovery benefits (Howatson et al., 2010).
    • Tart Cherry Capsules/Powder: Taking 480 mg of tart cherry extract or powder daily has been found to provide similar benefits (Levers et al., 2016).
    • Whole Cherries: Eating fresh or dried tart cherries can also provide a natural source of beneficial compounds, although juice and extracts may offer more concentrated effects.

    Conclusion

    Tart cherry supplementation is a promising natural strategy for improving athletic performance, reducing muscle soreness, and accelerating recovery. The antioxidant and anti-inflammatory properties of tart cherries have been well-documented in scientific literature, making them an excellent addition to an athlete’s nutrition plan. Whether consumed as juice, powder, or whole fruit, tart cherry offers a range of benefits that can support endurance, strength, and overall recovery.

    References

    • Bell, P. G., Stevenson, E., Davison, G. W., & Howatson, G. (2014). The role of cherries in exercise and health. Scandinavian Journal of Medicine & Science in Sports, 24(3), 477-490.
    • Bowtell, J. L., Sumners, D. P., Dyer, A., Fox, P., & Mileva, K. N. (2011). Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Medicine and Science in Sports and Exercise, 43(8), 1544-1551.
    • Connolly, D. A. J., McHugh, M. P., & Padilla-Zakour, O. I. (2006). Efficacy of a tart cherry juice blend in preventing symptoms of muscle damage. British Journal of Sports Medicine, 40(8), 679-683.
    • Howatson, G., McHugh, M. P., Hill, J. A., Brouner, J., Jewell, A. P., Van Someren, K. A., … & Howatson, S. A. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports, 20(6), 843-852.
    • Levers, K., Dalton, R., Galvan, E., Goodenough, C., O’Connor, A., Simbo, S., … & Kreider, R. B. (2016). Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. Journal of the International Society of Sports Nutrition, 13(1), 22.
    • Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., & Yu, Y. (2018). Pilot study of the Tart Cherry Juice for the treatment of insomnia and investigation of mechanisms. American Journal of Therapeutics, 25(2), e194-e201.